“Isometric resistance training lowers Systolic Blood Pressure, Diastolic Blood Pressure, and mean arterial pressure. The magnitude of effect is larger than that previously reported in dynamic aerobic or resistance training. Our data suggest that this form of training has the potential to produce significant and clinically meaningful blood pressure reductions and could serve as an adjunctive exercise modality.”The Mayo Clinic (2014)

(Isometric) Muscle strength in adolescent men is inversely associated with later Cardiovascular Disease events and Cardiovascular Disease mortality in middle age, independently of cardiorespiratory fitness and other important confounders.

“In male and female athletes across the age spectrum, greater “isometric” neck strength and anticipatory cervical muscle activation (“bracing for impact”) can reduce the magnitude of the head’s kinematic response.”
The American Journal of Sports Medicine (2014)

“Isometric cervical muscle strength mitigates head impact severity”

British Journal of Sports Medicine (2013)

“Isometric stabilization exercises reduce pain and enhance vitality as dimensions of Health Related Quality of Life among women with chronic low back pain with such effects lasting for at least nine months”

Journal of Physical Health and Activity (2013)

“In fact, using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes of gym work on commercial weight lifting equipment.”

Journal of Applied Research (2006)

“Isometric exercise is a fundamental component of both nonoperative and postoperative rehabilitation of shoulder instability”

Current Orthopaedic Practice (2013)

“These findings suggest that isometric training may be an important addition to ACL injury prevention programs.”

Journal of Electormyography and Kinesiology (2014)

“Data from a small number of isometric resistance training studies suggest this form of training has the potential for the largest reductions in Systolic Blood Pressure.”

Journal of the American Heart Association (2013)

“Brief isometric exercise has potential for offering immediate relief from a desire to smoke.”

Human Psychopharmacology (2006)

“Older adults experienced similar reductions in pain following several different intensities and durations of isometric contractions.

American College of Sports Medicine (2013)

“The weight loss for some subjects in the first 2 weeks was as high as 8.4 kg while after 4 weeks (of isometric exercise). Some subjects lost as much as 10.1 kg in body weight.”

The Journal of Applied Research (2007)

“Isometric exercises not only prevent reduction of bone density, but may also increase the mineral density of the injured bone.”

“Besides blood pressure, isometric exercise is associated with other beneficial effects consisting of an increase in muscle bulk, upper and lower body strength, increases in bone density, and a decrease in bone fractures. These changes are extremely beneficial to older patients by making them more mobile and increasing their quality of life.”

The Journal of Clinical Hypertension (2010)

“Following musculoskeletal pathology, where a disorder of muscle onset timing has been identified, practitioners should consider the use of isolated (isometric) muscle training to restore the timing of muscle onset.”

Physical Therapy in Sport (2011)

“Stretching and aerobic exercising alone proved to be a much less effective form of training than isometric strength training.”

Journal of the American Medical Association (2003)

“Study revealed that localized isometric exercises have been effectual in reducing the fat percentage”

Annals of Biological Research (2011)

“Early introduction of isometric exercise is a relevant choice in cases of patients with sciatica caused by the disc herniation.”

Isokinetics and Exercise Science (2011)

“This study suggests that greater isometric muscle strength in youth is associated with lower levels of cardiovascular risk factors in young adulthood independent of fitness, adiposity and other confounding factors.”

The British Journal of Sports Medicine (2013)

“In this group of patients we were able to show that guided isometric training of the paravertebral muscles can be safely practiced in palliative patients with stable bone metastases of the vertebral column, improving their pain score and mobility.”

BCM Cancer (2014)

“Maximum isometric strength also is likely to have a strong role in weightlifting performance.”

The Journal Of Sports Medicine And Physical Fitness (2013)

“Isometric strength training can have beneficial effects on performance during endurance events”

European Journal of Applied Physiology (2012)

“This data also suggests that increases in “isometric” strength may be associated with better hitting performance.”

Chinese Journal of Sports Biomechanics (2013)

“The results suggest that explosive force production during isometric squats was associated with athletic performance. Specifically, sprint performance was most strongly related to the proportion of maximal force achieved in the initial phase of explosive-isometric squats, whilst jump height was most strongly related to absolute force in the later phase of the explosive-isometric squats.”

Journal of Sports Sciences (2013)

“Explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs”

Journal of Strength and Conditioning Research (2007)

“Isometric conditioning has both acute and chronic positive effects on bat velocity”

Journal of Strength and Conditioning Research (2013)

“The possibility of different energy costs is suggested by the fact that the metabolic changes resulting from a 30sec isometric contraction of the quadriceps are similar to those of a 30sec maximal sprint. During an isometric contraction the muscle is continually active but when sprinting the quadriceps muscle is used only for a limited period during each stride, so the total duration of the muscle contraction during a 30sec sprint can only be a fraction of the overall duration of the exercise.”

Journal of Physiology (1995)

“Besides blood pressure, isometric exercise is associated with other beneficial effects consisting of an increase in muscle bulk, upper and lower body strength, increase in bone density, and a decrease in bone fractures. These changes are extremely beneficial to older patients by making them more mobile and increasing their quality of life.”

The Journal Of Clinical Hypertension (2010)

“Isometric exercise is unique in its ability to rapidly increase muscle strength and tone muscle faster than that seen for dynamic exercise.”

The Journal of Applied Research (2007)

“We could observe the effectiveness of the isometric exercise program. The findings of our study indicate that isometric exercise reduces pain within a short period.”

Clinics in Orthopedic Surgery (2010)

“Furthermore, our results show that women with fibromyalgia who experience substantial pain perception before exercise may gain the greatest pain relief from isometric contractions.”

Archives of Physical Medicine and Rehabilitation (2011)

The consensus recommendation for individuals suffering from Osteoarthritis Pain is for the daily use of Isometric Strength Exercises.

Journal of the American Geriatric Society (2001)

“Following musculoskeletal pathology, where a disorder of muscle onset timing has been identified, practitioners should consider the use of isolated muscle training to restore the timing of muscle onset. It is recommended that a dosage of 3 sets of 10 isometric holds of 5 -10 s be performed twice daily to achieve these effects.

Practitioners should exercise caution when prescribing both instability training and general strength training to improve muscle onset timing as research on these two exercise modes is currently limited and inconclusive.”

Physical Therapy in Sport (2011)

Stretching and fitness training are commonly advised for patients with chronic neck pain, but stretching and aerobic exercising alone proved to be a much less effective form of training than (isometric) strength training.”

Journal of the American Medical Association (2003)

“Early introduction of isometric exercise is a relevant choice in cases of patients with sciatica caused by the disc herniation. Complex assessment of the applied isometric exercises based on routinely performed clinical evaluation verified by neurophysiological tests seems to be the optimal tool.”